Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
500 meter row
Then cycle through the following:
10 pvc pass thrus
10 pvc O/H squats
10 sit ups
5 inchworms
50 single jump ropes
Metcon
Metcon (Time)
Row 800m (400 each)
THEN
21-15-9 EACH:
Deadlifts
Box Jumps
THEN
Run 800m (400 each, one at a time)
THEN
21-15-9 EACH
Power Clean
Wall Balls
THEN
Row 800m (400 each)
THEN
21-15-9 EACH
Thrusters
Burpees
THEN
Run 800m (400 each)
* Split reps/row any way you choose.
*only 1 partner working at a time!
